Sweat & Shine: Total Body Pulse

Date: 17 June 2025

Duration: 45 minutes

Focus: Full-body conditioning, balance, and fun-powered strength

Equipment: Bodyweight, dumbbells, mat

⚡ Electric Warm-Up Circuit

1. Arm circles (1 min) – Video

2. High knees (1 min) – Video

3. Bodyweight squats (1 min) – Video

4. Dynamic Hip Circles (30 sec/side) – Video

5. Walkouts (1 min) – Video

💥 Main Flow Circuit

Format: 3 rounds | 40 sec work, 20 sec rest | 1 min rest between rounds

• Dumbbell thrusters (40 sec) – Video

• Lateral lunges (alternating sides, 40 sec) – Video

• Push-ups (40 sec) – Video

• Bodyweight Skater Hops (40 sec) – Video

• Russian twists with dumbbell (40 sec) – Video

🔓 Power Play Bonus (Optional)

*This section is optional. For advanced users craving more challenge!*

Instructions: Complete 2 rounds, 30 sec per move, 10 sec rest between moves.

• Plyo Lunges – Video

• Mountain climbers – Video

• Hollow Body Hold – Video

🚀 Rainbow Pulse Finisher

Format: Core AMRAP – 6 minutes, as many rounds as possible

• V-Ups (10 reps) – Video

• Plank Shoulder Taps (20 reps) – Video

*Repeat sequence until time’s up*

🧘 Chill Down & Flow

1. Standing quad stretch (1 min/side) – Video

2. Hamstring stretch (1 min) – Video

3. Cat-cow stretch (1 min) – Video

4. Child's pose (1 min) – Video

🎯 Focus & Benefits

This workout boosts cardiovascular health, builds total-body strength, fires up your core, and develops coordination. The energy changes keep it fresh and fun—perfect for staying consistent and getting results.

💡 Pro Tip

Show up for yourself every session—consistency beats intensity! Celebrate your effort, not just your results, and let every drop of sweat remind you what you’re capable of.